Iron Indicator

Iron is needed by our blood cells to carry oxygen to every cell in our body, including our muscles. Good iron stores are critical for energy and performance.

Vegetarian (non heme) sources of iron are not as well absorbed as the meat (heme) sources of iron. To improve iron absorption, have foods high in Vitamin C (such as oranges, strawberries, mangoes, peppers, cauliflower, cabbage, tomatoes) with your non heme iron foods and avoid tea, coffee, chocolate, and cola at those meals.

Recommended intakes for individuals for iron in milligrams (mg)/day are:

Age

Males

Females

9–13 years

8 mg

8 mg

14–18 years

11 mg

15 mg

19–50 years

8 mg

18 mg

Here’s a handy tool to help you make food choices to help you increase your iron intake. Foods typed in bold font contain more easily absorbed heme iron. Foods marked with * are high in fat or sugar, which may not be desirable for all athletes. Percentages on food labels refer to % Daily Value (DV). The DV is 14 mg iron/day.

0–0.9 mg iron/serving or 0–6% DV

1–1.9 mg iron/serving or 7–14% DV

2–2.9 mg iron/serving or 14–21% DV

3 or more mg iron/serving or > 21% DV

VEGETABLES AND FRUIT

1 Serving = 125 mL (1⁄2 c) or equivalent as indicated. Fruits and juices are based on unsweetened varieties.

Limit foods and beverages that are high in Calories, fat or sugar and have few other nutrients such as: baked goods, chocolate, candy, ice cream, fries, chips, pop, alcohol, sports and energy drinks, and sweetened hot or cold drinks. You may choose some of these foods in moderation after you have enough servings from the food groups.

To ensure you are getting enough iron, talk to a registered dietitian with expertise in sport. You can contact the dietitian at your Canadian Sport Centre or someone listed under the Sport Nutrition Registry on the CAC website. If there is no dietitian with expertise in sport listed in your area, Dietitians of Canada may list a dietitian near where you live.